Getting older doesn’t necessarily imply that you are about to lose your physical strength as well as the right to make decisions for your life. It’s even so that one of the most common movements that people do daily on their own can enable them to be strong and healthy and to have a good balance without any problem until they are well into their 60s and more, even without the help of a gym or high-quality equipment.
Quite often, the best advice for older people would be to go for walking, which poses no difficulty in keeping our bones and heart in good shape. Nevertheless, you are going to find another movement which beside being undervalued is very much visible in front of you that could be more beneficial in terms of muscle growth and balance improvements.
Introduction: The Influence of Stair Climbing on Our Health
Climbing a staircase is a compound movement that works your butt, front and back of your thigh and your calves, and also your mental environment. You will have to manage your heart rate high up the stairs thus the workout becomes not only a strength training but also cardio. Walking up and down on the stairs for only five minutes feels like you are strong enough for anything.
Moreover, research indicates that the elderly people who made a practice of using stairs managed to improve lower body strength, balance, and those who were afraid to do daily chores, such as getting up from a chair or walking long distances, revived their self-assurance. This mode of movement makes it possible to copy real-life situations that are to be faced and solved — so, in this case, you are not only physically challenged, you are being trained for the battles of everyday life.
Benefits of Stair Climbing Proven by Science
On the basis of recent clinical examination, stair climbing was compared to traditional resistance training for old ones (over 70). Following any of those two regimes resulted in considerable strength gains. Be that as it may, the participants of the experiment conducted on the stair climbers group managed to perform even better when it came to stairs that were not assigned for training — an ability that has the potential to immediately prevent falls among elders and make the concept of future mobility more feasible.
Short, intense stair bursts are also connected with improved heart health. A certain research have shown that even just four to five minutes of daily stair climbing has a huge impact on the risk of heart disease in women. It’s one of the easiest physical activities to perform without even creating a workout plan.
How to Start Stair Climbing Safely at Home
If it has been a long period of time since you last did some exercise, use slow walking. At first, go up and down one floor slowly for about five minutes. Handrail should be used for safety measures, shoes need to be stable, and walking should be done with intent. Also, focus on making the right moves — push through your heels as you climb and keep your core just slightly tense.
If you wish to go with a different approach, you can try to add more stairs or to increase your speed. A smart way to shape the exercise according to your needs is to use indoor stair climber machines in the gym. As with any new activity, talk to your doctor first for advice and if you are afraid of workout.
A Simple Habit with Long-Term Rewards
You should not necessarily run a marathon or lift weights to stay vigorous. In a matter of a few minutes of stair climbing daily, the muscles of your body can get trained, the heart can be kept away from damage, and you will feel better footing. Everything is designed to function, is for free, and gives only the best results.
